Nate As many rounds as possible in 20 minutes: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings This is part of your yearly benchmark. Log your score. Don’t forget, tonight Roots is joining up with Boulder Wine Merchant for a fun night of wine tasting. Come out and learn about biodynamic wines and hangout […]
Hang Power Snatch 5-5-5-5-5 The Spring Food Challenge is just around the corner! Have you signed-up?! Next week is Intake Week! Please come to one of three Chalk Talks next week to learn more, ask questions, and get this thing started right! Chalk Talks Wednesday, April 13th 6:30am, 12:30pm, 6:00pm Join Nicole Christensen and Laura Ligos of […]
10 rounds: 100m sprint Roots! Please join us on April 7th for a special evening of wine tasting and CrossFit education at the Boulder Wine Merchant from 5:30 to 7:00 pm. Come learn about organic and biodynamic wines and get to know your locally owned wine shop staff, meet owner and Master Sommelier Brett Zimmerman, and chat with your fellow Roots members […]
For time: 20-lb. medicine ball cleans, 42 reps 21 body-weight bench presses 20-lb. medicine ball cleans, 30 reps 15 body-weight bench presses 20-lb. medicine ball cleans, 18 reps 9 body-weight bench presses “Men will die for points.” ~ Greg Glassman Coach Glassman also said that CrossFit prepares us for life. It prepares us for life […]
Sunday classes at Roots at 7am OR Centennial Middle School track at 9am. Shop Wod 17min AMRAP: 18 pullups 15 push jerks (135/95) 12 pistols Track Wod 15min AMRAP, alternating rounds with a partner: 100m shuttle sprint (50m/50m) 15 kb swings (24/16) 10 jumping lunges 100m shuttle sprint (50m/50m) Spring is here, so get to the […]
Saturday classes at Roots at 7am OR Centennial Middles School track at 9am. Shop Wod 3 rounds: 120 double-unders 12 burpee box jumps (24/20) 9 goblet squats (72/53) Track Wod Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Ever wonder why New […]
Clean and Jerk 25-35-45-35-25 Find your heaviest set of 25, 35, and 45 rep clean and jerk. Touch n’ go only. At this week’s coaches meeting we got off topic and started to discuss the standards we hold ourselves and our athletes to at the shop. After finishing up The Open last week we realized […]
27-21-15-9 reps for time of: Row (calories) Thrusters 95/65# This is part of your yearly benchmark series. Log your score! If you missed our launch last week, be sure to come out for the fun this week! The event takes place every Thursday at 5:30pm leading up to the Bolder Boulder 10k. The run features […]
Sumo Deadlift 5-5-5-5-5 We are pleased to announce the 2016 Spring Challenge at Roots! This challenge incorporates the best of the best to bring to you a thorough, well-rounded challenge that is just as much about the outside as the inside. We’ll start with an excerpt from CrossFit’s “What is Fitness” article: Sickness, Wellness, and […]
3 rounds: power clean x 6 2 rounds: 5 pullups 10 pushups 15 kb swings rest 2min Every year we have a call for Judges to help us run the Friday Night Lights Open Series smoothly and efficiently. At Roots we’ve made our standard that every athlete participating in the Open has a certified judge. […]
